Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “ANUBIS”
5 Rounds
-20 Barbell Back Squat
-15 Toes to Bar
-OR- 15 V-Up
Rest 1 Minute Between Rounds
Suggestions
Men: 95-115# Women: 65-75#
Goal: 1:30-3:00
Coaches Notes
The squats should be unbroken today for every single round. Make sure you choose a weight that allows for that. It doesn’t need to be easy – it’s OK if you have to fight for those last few reps – but if you’re taking 1-2 breaks each set, it’s too heavy.
The toes to bar are more likely where you’re going to fall off. While we want you guys pushing yourself, we also don’t want you dropping down to doing 1-2 reps at a time. So pick a set-rep scheme that will put you just outside your comfort zone from the start, but allow you to always knock out 4-6 reps at time. So maybe you start with 8-7, then drop to 6-5-4 in the later rounds.